Milk Protein

What does the research say?

Research consistently demonstrates that milk protein, particularly whey protein, is effective for building muscle mass when combined with resistance training [1] [3] [5] . Studies have shown that consuming whey protein after exercise leads to greater increases in MPS compared to other protein sources like soy or casein [1] [3] . A dose of around 20g of whey protein every 3 hours appears to be optimal for stimulating MPS throughout the day [2] [6] . Furthermore, consuming milk protein before sleep can also enhance muscle protein synthesis during overnight recovery from exercise [12] . While both whey and casein are effective, whey protein seems to have a slight advantage due to its faster digestion and higher leucine content, leading to a more significant initial spike in MPS [1] [14] [22] . However, both types of milk protein contribute to muscle growth and strength gains over time [5] [8] .

[1] Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.

This study compared the effects of whey hydrolysate, casein, and soy protein on muscle protein synthesis (MPS) after exercise. Whey protein stimulated MPS to a greater degree than both casein and soy protein.

[2] Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update.

This review highlights the effectiveness of whey protein in stimulating muscle protein synthesis, particularly when consumed after resistance exercise.

[3] Supplemental protein in support of muscle mass and health: advantage whey.

This review emphasizes the role of whey protein in promoting muscle mass gain, especially when combined with resistance training, and its ability to spare muscle loss during caloric restriction and aging.

[4] Effects of whey isolate, creatine, and resistance training on muscle hypertrophy.

This study examined the effects of whey protein and creatine supplementation during resistance training on muscle hypertrophy and strength.

[5] Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis.

This meta-analysis found that milk proteins, including whey and casein, are effective for gains in both muscle mass and strength when combined with resistance training.

[6] Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.

This study found that consuming 20g of whey protein every 3 hours was superior to other feeding patterns for stimulating muscle protein synthesis throughout the day.

[7] A Five-Ingredient Nutritional Supplement and Home-Based Resistance Exercise Improve Lean Mass and Strength in Free-Living Elderly.

This study demonstrated that a supplement containing whey protein, combined with resistance exercise, improved lean mass and strength in elderly men.

[8] Effects of dietary supplementation in sport and exercise: a review of evidence on milk proteins and amino acids.

This review suggests that milk protein supplementation potentiates muscle protein synthesis, lean mass, and exercise recovery.

[9] Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise.

This study showed that whey protein stimulates a greater acute response of muscle protein synthesis compared to casein and soy protein.

[10] Effect of whey and soy protein supplementation combined with resistance training in young adults.

This study found that protein supplementation during resistance training, regardless of whether it was whey or soy, increased lean tissue mass and strength compared to placebo.

[11] The Muscle Protein Synthetic Response to the Ingestion of a Plant-Derived Protein Blend Does Not Differ from an Equivalent Amount of Milk Protein in Healthy Young Males.

This study found that milk protein significantly increases muscle protein synthesis rates, with no significant difference compared to a plant-derived protein blend in healthy young males.

[12] Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial.

This study found that pre-sleep ingestion of milk protein (casein or whey) increased both mitochondrial and myofibrillar protein synthesis rates during overnight recovery from endurance exercise.

[13] The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.

The study found that both whey and rice protein supplementation post-resistance exercise improved lean body mass, muscle mass, strength, and power, with no significant differences between the two protein sources.

[14] No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise.

This meta-analysis found that both whey and soy protein supplementation during resistance training resulted in significant increases in strength, with no significant difference between the two protein sources.

[15] Effect of whey protein isolate on strength, body composition and muscle hypertrophy during resistance training.

This study investigated the effect of whey protein isolate on strength, body composition, and muscle hypertrophy during resistance training.

[16] Milk proteins: Processing, gastric coagulation, amino acid availability and muscle protein synthesis.

This review discusses how the processing of milk proteins affects their digestion and amino acid availability, which in turn influences muscle protein synthesis.

[17] Nutritional Value of Yogurt as a Protein Source: Digestibility/Absorbability and Effects on Skeletal Muscle.

This review discusses the nutritional value of yogurt as a source of milk protein, highlighting its high digestibility and potential benefits for muscle protein synthesis.

[18] Milk and growth in children: effects of whey and casein.

This review examines the evidence for milk's positive influence on growth in children, discussing the potential roles of whey and casein proteins.

[19] Cell In Situ Zymography: Imaging Enzyme-Substrate Interactions.

This paper describes a technique for detecting enzyme activity in cells, which is not directly related to milk protein and muscle building.

[20] Effect of mixed protein supplementation on golf performance and muscle function: a randomized, double-blind, placebo-controlled study.

This study investigated the effect of mixed protein supplementation on golf performance and muscle function.

[21] Protein turnover, amino acid requirements and recommendations for athletes and active populations.

This review discusses protein requirements for athletes and active individuals, highlighting the benefits of whey protein for muscle protein synthesis and overall health.

[22] The science of muscle hypertrophy: making dietary protein count.

This review discusses the importance of consuming protein, particularly whey protein, after resistance exercise to promote muscle hypertrophy.

[23] Nourishing the dysfunctional gut and whey protein.

This review discusses the potential benefits of whey protein for improving gut health and reducing inflammation.

[24] The muscle protein synthetic response following corn protein ingestion does not differ from milk protein in healthy, young adults.

This study found no significant difference in the muscle protein synthetic response between corn protein and milk protein ingestion in healthy young adults.